Repair and protect muscles: how to choose and take amino acids
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We recommend reading other materials on the topic of sports nutrition:“Life hack for a novice athlete: rules for choosing and taking protein” and “Gain weight and become stronger: life hack for taking creatine”.
What are amino acids?
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| Amino acids are the basis of muscles |
These are the nutrients that make up all the protein in the human body. So, the consumed protein food and / or protein breaks down into amino acids, and they are already absorbed and become the basis of muscle tissue. Many processes directly depend on their intake into the body, not only growth, recovery rate, prevention of muscle catabolism (decay), but also the mechanism of splitting subcutaneous fat, brain function, etc.
There are 20 protein amino acids in total. Of these, 12 are interchangeable (the body synthesizes them on its own). The remaining 8 are essential amino acids that must be supplied with food. Without their replenishment, the normal functioning of the body is impossible.
Amino acids are also isolated, which are not a component of the protein, but take part in metabolic processes, including taurine, carnitine, gamma-aminobutyric acid.
If an ordinary person can get the necessary pool of amino acids from food, then athletes, including bodybuilders, often cannot do without taking special sports nutrition.
Benefits of amino acids:
- proven effectiveness;
- maximum absorption rate in comparison with other sports nutrition (almost immediately from the gastrointestinal tract they enter the bloodstream);
- low calorie content and the absence of unnecessary components in the composition.
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| Foods rich in amino acids |
Determine the types of amino acids
Sports nutrition of this class differs in the method of preparation (degree of hydrolysis), composition. The form of release (powder, capsules, liquid), packaging, the ratio of the main components are also taken into account.
By composition, all amino acids can be divided into the following types:
- complex. They contain several of the most important amino acid chains for muscles. These are complexes obtained by protein hydrolysis or by combining synthesized isolated amino acids;
- separate, isolated. These are free form amino acids. They are easily digestible. Taurine, arginine, glutamine, beta-alanine are often offered as a separate supplement;
- BCAAs are the trinity of essential branched-chain amino acids (leucine, valine, and isoleucine). They are produced together, as they are the basis of muscles, perfectly complement each other, and are also easily isolated from protein by biosynthesis or hydrolysis.
The most sought after amino acids on the market are BCAAs. They have a good evidence base of effectiveness, protect muscles from destruction, promote recovery, help the body produce glutamine, beta-alanine, etc.
Further in the popularity rating are complex compounds, in addition to BCAAs, they also include other amino acids that increase the cost of the product.
Some "amins" can be purchased separately in isolated form, including:
- arginine (improves muscle nutrition, fills blood vessels with nitric oxide, which contributes to pumping);
- glutamine (affects protein synthesis, promotes recovery and growth of endurance);
- taurine (improves metabolic processes, stimulates the nervous system);
- beta-alanine(reduces fatigue and improves the quality of muscle work).
As a rule, the need for the use of individual amino acids occurs only in some professional athletes. The rest is enough BCAA or amino acid complexes.
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| Packaging and manufacturers of BCAA |
Admission rules: when, how and how much amino acids to drink
The daily number of servings of "aminoks" is determined by the goals pursued. So, for example, when gaining muscle mass, amino acid complexes are recommended to be taken before (30 minutes before the start), during and after the end of the workout, as well as upon awakening. For fat burning, the number of servings should be increased: additionally take amino acid supplements between meals and at bedtime.
These rules should be taken as the basis for how to take BCAAs.
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| Amino acid intake |
A single dosage depends on the type of amino acids. For example, complex supplements should be taken from 10 or more grams at a time. The traditional portion of BCAA is 5 - 10 g. But glutamine, arginine, taurine, etc. you can consume less than 5 grams at a time.
There are no restrictions on the duration of taking amino acids, so you can take the supplement regularly without pauses or cycling.
Powder formulations are usually diluted, and encapsulated ones are washed down with water, including with the addition of sugar (to provide energy to the body). You can combine the supplement with other drinks.
Amino acids or protein?
The disadvantage of amino acids (both complex and BCAA) is considered to be a fairly high cost per serving. Therefore, the use of this sports nutrition is not always justified from an economic point of view and can be partially compensated by other supplements.
For example, when mass gaining, instead of complex amino acids, you can take whey protein. It contains the necessary amino acids, and it costs less than “aminoks”. The difference in absorption rate is offset by the intake of hydrolyzate, which studies show is absorbed even faster than free-form amino acids.
When working on burning fat and losing weight, it is better to take BCAAs and whey protein to minimize costs. Although in general, in terms of complex effects: low calorie portions, the ability to reduce appetite and maintain muscles, amino acids on drying are a more reasonable and justified choice.
There is another argument in favor of amino acid complexes. Vitamins or other supplements are added to some formulations, which, in addition to protecting muscles, provide additional benefits (better absorption of protein, an energy boost during training). So, for example, in Optimum Nutrition Essential Amino Energy 270 g Price from 735 up to 2 094 ₴ includes natural energy (caffeine, green tea extract).
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| BCAA capsules |
Recommendations for selection and admission:
- Unflavored foods are more beneficial in terms of amino acid counts than flavored options. So, pure BCAA contains 5 g of leucine per 10 grams, and 2.5 g of isoleucine and valine each. But in a product with taste, as a rule, 4:2:2 grams, and the rest is flavoring and other additives;
- usually BCAAs leave a film on water and dissolve poorly, but amino acid complexes, on the contrary, are good, as they contain emulsifiers;
- scientifically proven, and therefore the most popular proportion of BCAAs is 2:1:1. It is close to the natural content of leucine, valine and isoleucine in products with animal protein. The distribution of the 4:1:1 or 8:1:1 varieties is purely commercial, as leucine is cheaper to obtain than other branched chain amino acids;
- BCAA quality can be checked by taste: it is always bitter;
- amino acids are combined with any other sports nutrition ( gainers, creatine, protein), but you should not drink them at the same time, as this slows down the absorption rate of the supplement.
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